Small Steps
If you want to be a jogger, you need to be a walker first. Once you can comfortably walk for 30 minutes at a brisk pace daily, you are ready to introduce jogging gradually.
Let's Go
Ensure that you warm up first (start by walking at a slower pace) and cool down after with static stretches for the lower body. It's important to have supportive footwear and a supportive bra for the ladies. Remember to wear a cap in the sun and keep hydrated with plenty of water. On the days you are not running, stay active by doing other activities you enjoy.
Week 1 (4 days a week)
Monday - 30 minute brisk walk including 1x 1-3 minute burst of running
Wednesday - 30 minute brisk walk including 3 x 1-3 minute bursts of running
Friday - 30 minute brisk walk including 1 x 3-5 minute burst of running
Sunday - 30 minute brisk walk including 3 x 3-5 minute burst of running
Total Running Time....
Week 2 (3 days a week)
Tuesday - 30 minute brisk walk including 1x 5-10 minute burst of running
Thursday - 30 minute brisk walk including 1x 10 minute burst of running
Saturday - 30 minute brisk walk including 1x 10-15 minute burst of running
Total Running Time......
Week 3 (4 days a week)
Monday - 15 minute brisk walk and 15 minutes of continuous running
Wednesday - 15 minute brisk walk and 15 minutes of continuous running
Friday - 10 minute brisk walk, 20 minutes of continuous running
Sunday - 10 minutes brisk walk and 20 minutes of continuous running
Total Running Time....
Week 4 (3 days a week)
Tuesday - 5 minute brisk walk and 25 minutes of continuous running
Thursday - 5 minute brisk walk, 25 minutes of continuous running
Saturday - 30 minutes of continuous running- congrats!
Total Running Time....
I'm hoping this program will help me with the City2Surf and the 9km Bridge Run!
If you want to be a jogger, you need to be a walker first. Once you can comfortably walk for 30 minutes at a brisk pace daily, you are ready to introduce jogging gradually.
Let's Go
Ensure that you warm up first (start by walking at a slower pace) and cool down after with static stretches for the lower body. It's important to have supportive footwear and a supportive bra for the ladies. Remember to wear a cap in the sun and keep hydrated with plenty of water. On the days you are not running, stay active by doing other activities you enjoy.
Week 1 (4 days a week)
Monday - 30 minute brisk walk including 1x 1-3 minute burst of running
Wednesday - 30 minute brisk walk including 3 x 1-3 minute bursts of running
Friday - 30 minute brisk walk including 1 x 3-5 minute burst of running
Sunday - 30 minute brisk walk including 3 x 3-5 minute burst of running
Total Running Time....
Week 2 (3 days a week)
Tuesday - 30 minute brisk walk including 1x 5-10 minute burst of running
Thursday - 30 minute brisk walk including 1x 10 minute burst of running
Saturday - 30 minute brisk walk including 1x 10-15 minute burst of running
Total Running Time......
Week 3 (4 days a week)
Monday - 15 minute brisk walk and 15 minutes of continuous running
Wednesday - 15 minute brisk walk and 15 minutes of continuous running
Friday - 10 minute brisk walk, 20 minutes of continuous running
Sunday - 10 minutes brisk walk and 20 minutes of continuous running
Total Running Time....
Week 4 (3 days a week)
Tuesday - 5 minute brisk walk and 25 minutes of continuous running
Thursday - 5 minute brisk walk, 25 minutes of continuous running
Saturday - 30 minutes of continuous running- congrats!
Total Running Time....
I'm hoping this program will help me with the City2Surf and the 9km Bridge Run!
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